Friday 30-Mar-12, LSRF

Sumo DL 1 rep. max (425)

3 x 50 yrd. sled drag (5 plates)

3 x 20 elev. KB (80) squats

Thursday 29-Mar-12, LSRF

Band bench 12 x 3 (95)

DB (35, 30) incline bench 3 x 20

1 round on the min. for 10min (6)

5 x pull-ups
10 x hand release push-up
5 x burpees

Wednesday 28-Mar-12, LSRF

3 x death loop (800m)

AMRAMP 5 min.
burpees
DU's

AMRAP 5 min.
speed skaters
KB swings

Friday 16-Mar-12, LSRF

DL w/ chains (275) 5 x 3

Rev. band back squat (275, 300, 315) 3 x 6

lunge 200m

Thursday 15-Mar-12, LSRF

8 x 3 band bench press (115)

3 x 15 bench press (135)
3 x DB (35) row

AMRAP 12 min. (6)

5 x burpees
7 x pull-ups
9 x dips

Wednesday 14-Mar-12, LSRF

3 rounds:

MC x 20
burpees x 5
MC x 20
burpees x 5
MC x 20
burpees x 5

run 1 mile

3 rounds:
KB (44) swings
DU's x 30
KB (44) swings
DU's x 30
KB (44) swings
DU's x 30

run 1 mile

stretch

Tuesday 13-Mar-12, LSRF

5 x 5 push press (155)
3 x 10 chin-ups
3 x 12 ea. arm DB (60) bench press
3 x 10 fat grip row
3 x 10 curl and press DB (30)

Monday 12-Mar-12, LSRF

DL 3 x 20 (225)

rev. BB lunge (135)

for time (9:46)
3 rounds:

30 x GHR
run 200m
15 x DB (50) goblet squats

Sunday 11-Mar-12, LSRF

AMRAP + reps in 18:00 (5 rounds 33 reps)
15 x box jumps
12 x push press (115)
9 x T2B

--------------------
5k run

Friday 9-Mar-11, LSRF

Front squat 5 x 3 (205, 225, 225, 225, 225)

DB weighted step ups 3 x 20
Seated good mornings 3 x 8

O.H. squat (135, 145, 150) 3 x 8

Wednesday 7-Mar-12, LSRF

Tabata 8 min.

KB swings (70)
box jump

hand raise push-ups
sprinter sit-ups

Du's
Burpees

run 5k

Tuesday 6-Mar-12, LSRF

Decline bench press 5 x 5 (185)

A1. Wide grip pull up 3 x 12

A2. Close grip push up 3 x 25

B1. Swiss bar bent row 3 x 15

B2. Wide grip B.B. press 3 x 10

C1.Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 5-April-12, LSRF

Front squat with chains 10 x 2 (165)

Low bar prowler 3 x 50yd

3 rounds for time of: 18:44

Run x 200m

Squat x 50

Run x 200m

K.B. american swing x 25

Friday 3-mar-12, LSRF

Sumo DL 5 x 5 (325)

sled drag 3 x 50 yr. (4 plates)

wide stance squat (135, 135, 185)

Thursday 1-Mar-12, LSRF

3 x 15 (close, mid, wide) swiss bar bench (135)

5 rounds: 45s on/15s rest

DB (20) push press
KBSDLHP (53)
row
push-ups
KB (35) bent row